CrossFit
For load:
Back Squat 5-5-5-5-5
(add 20lbs/10lbs each set)
AMRAP 8:00
6 Deadlifts 95/65
6 Hang Power Cleans
6 Shoulder to Overheads
6 Front Squats
6 Bar Facing Burpees
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CrossFit Competitor
Clean from blocks (below knee)
70% 2×3
80% 5×2
Clean Pull from blocks (below knee)
100% 2×3
110% 3×2
Back Squat
70% 2×3
80% 3×2
5 rounds for time:
7 Deadlifts 225/155
21 Double unders
7 Toes to Bar
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Weightlifting
Power Clean
80% 1×1
85% 2×1
90% 1×1
95% 1×1
-PR-
Snatch Pull
100% 4×3
Front Squat
85% 3×2
90% 2×1
Barbell Situps
4×5 -choose weight-
